Monday, July 22, 2013
Week 29 Progress
Last week I was asked this question: Can you jot down the quantity of Fats, Carbs and Protein that you have in your meals each day?
The percentages that work for me are based on calculations depending on my current body weight and caloric needs. In other words, each person's needs will be different. But I can share the calculations that I use as a general guideline.
1 gram of protein per pound of body weight
.4 gram of fat
fill in the rest of calories with carbs, protein or fats
Let me give you an example based on a person with a body weight of 150 pounds, who is aiming to eat 2000 calories per day:
To figure the protein needs:
150 pounds would therefore mean 150 grams of protein. You then multiply that times 4 because 1 gram of fat equals 4 calories. So you will have 600 calories of protein needed.
Then take 150 pounds times .4 which will equal 60 grams of fat. Multiply 60 grams times 9 because 1 gram of fat equals 9 calories. So you will have 540 calories of fat needed.
Add 600 calories of protein and 540 calories of fat = 1140 calories.
Take 2000 calories per day and subtract 1140= 860 remaining calories that you can use on a combination of fats, proteins or carbs.
I know this is sort of confusing and it takes a little time to grasp it. Every time my weight goes up or down 5 pounds I then re-calculate my needs. Hope this helps.